Today, more than ever, people are worried about how many steps they’re taking every day. With smartphones and wearables logging every movement – from stairs climbed to calories burned – the once-niche practice of step counting now shapes daily routines.
But while many try to maintain their goal of taking 10,000 or 20,000 steps a day, some are stepping away from the trend, instead adopting new methods.
Writer Amy Glover shared her experience on HuffPost UK. Despite being an avid runner and regular gym-goer, she struggled to consistently achieve 10k daily steps. Working from home only added to the challenge – long walks after work or during lunch breaks often proved impractical amidst household demands.
But everything changed when Glover discovered the Japanese walking trend – also known as the ‘3-3 walking workout.’
Developed by Professor Hiroshi Nose and Associate Professor Shizue Masuki at Shinshu University in Matsumoto, Japan, this method brings interval training principles to everyday walking.
Unlike traditional step goals that prioritise distance alone, Japanese walking focuses on intensity and structure. The routine is simple – walk briskly for three minutes, then slow down for three minutes. This cycle is repeated five times for a total of 30 minutes.
The approach is not just about quantity but about mixing pace and effort in a way that maximises cardiovascular benefit.
A pivotal study published in 2007 by the method’s creators found impressive results among middle-aged participants. Those who followed the Japanese walking technique experienced lower blood pressure, stronger thigh muscles and improved aerobic capacity compared to both non-walkers and those who strolled at a moderate pace for similar durations.
For Glover – and many others – the appeal lies in both efficiency and enjoyment. After adopting Japanese walking, her average daily step count actually increased to over 8,000 despite spending less time on her feet.
She reports that the interval structure makes walks feel shorter and more engaging; knowing a session will last just half an hour removes mental barriers to getting started.
The psychological shift is significant: “I walk more often and enjoy it more,” says Glover. “The three-minute-on, three-minute-off approach makes exercise go by much faster.”
Scientific research shows that any form of consistent moderate-intensity walking can offer substantial benefits for cardiovascular and mental health, and regular movement helps maintain a healthy weight while strengthening muscles and bones – a crucial factor in preventing osteoporosis and preserving mobility as we age.
While many fitness fads come and go, Japanese walking’s blend of scientific backing and real-world accessibility suggests it may have lasting appeal.
For those frustrated by traditional step goals or seeking a more efficient way to stay healthy – especially amid busy work-from-home schedules – the method offers a practical path to improved wellbeing.